Bench Dip

Starting position

• Back to the bench, hands shoulder-width on the edge, fingers forward.
• Arms straight, legs bent, feet in front of the body.

Execution

• Lower by bending the elbows until the upper arms are about horizontal.
• Push back up until the arms are straight.
• Harder: straighten or elevate the legs.

Common mistakes

• Too deep, which strains the shoulders.
• Glutes far away from the bench.
• Pushing up with the legs.